BIG NEWS: For the first time ever, we're offering a women-only free beginners' class, this coming Tuesday, December 1st, at 6:30pm. (Space is limited and pre-registration required.)

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#16 Mon/Wed @ 8pm, starts December 7 (5 slots left)
In Manhattan
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (3 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (just 1 slot left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22

Monday 091130

Front squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 090915.

Rippetoe's new website, forums, and seminars
The battle of the diets: Is anyone winning at losing? (video) (via)
How to fool a family
Eat wild
Sitting, standing, and bouncing, a.k.a., how to change your seating at work and fix your posture
Athleticism vs. fitness
Rippling muscles on TV dance shows are a pigment of your imagination
Better-looking sportsmen more likely to win

The gang's all here:

BIG NEWS: For the first time ever, we're offering a women-only free beginners' class, this coming Tuesday, December 1st, at 6:30pm. If you know a woman who might be more inclined to give this crazy crossfit thing a try in a women-only environment, let her know she should sign up now! (Space is limited and pre-registration required.)

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#16 Mon/Wed @ 8pm, starts December 7 (5 slots left)
In Manhattan
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (3 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (just 1 slot left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22

Sunday 091129

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Compare to 090221.

The ideal performance state: OPT and higher orders of thinking
Recommended reading of some crossfit all-stars
Mark Rippetoe on "core" stability "training"
Freestyle burpees (via)
Paleo apple crisp (recipe)
When you may not wish to be "normal"
Paleo through the holidays / Of being paleo in the 'now'

Back at Black Box 1.0, Sarah and Sunny did modified L-pull-ups with rings and a plyo box. (If you're doing these, be sure to keep your torso completely vertical so that you make an "L" at the top of the pull-up.)

And if you're going for true L-pull-ups, you may find (as I do) that underhand is the way to go:

BIG NEWS: For the first time ever, we're offering a women-only free beginners' class, this coming Tuesday, December 1st, at 6:30pm. If you know a woman who might be more inclined to give this crazy crossfit thing a try in a women-only environment, let her know she should sign up now! (Space is limited and pre-registration required.)

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#16 Mon/Wed @ 8pm, starts December 7
In Manhattan
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (4 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (3 slots left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22

Saturday 091128

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Compare to 090812.

Basic strength standards--how do you measure up?
Bodyfat--when average isn't good enough
What does it mean to go hungry?
Shaky man in the gym
How necessary is stretching?
Hello cupcake
The dietary pursuit of disease overwhelms the power of nutritional supplements (via)
Take care of yourself

Ed contemplates his existence, mid-pullup:

BIG NEWS: For the first time ever, we're offering a women-only free beginners' class, this coming Tuesday, December 1st, at 6:30pm. If you know a woman who might be more inclined to give this crazy crossfit thing a try in a women-only environment, let her know she should sign up now! (Space is limited and pre-registration required.)

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#16 Mon/Wed @ 8pm, starts December 7
In Manhattan
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (4 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (3 slots left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22

Today's a Rest Day on the mainsite but we're open for business--Sara will be teaching today. Come down to the Box to make up one of the WODs from the last cycle:

TODAY'S SCHEDULE:

11am: Press/Push Press/Push Jerk OR 400 Meter Walking Lunges
noon: Press/Push Press/Push Jerk OR Double Unders, GHD Situps, Back Extensions
1pm: 400 Meter Walking Lunges OR Double Unders, GHD Situps, Back Extensions

Ten oils and how to use them
Play (via)
IF Q&A
Stepping up
Caffeine, alcohol, and health--how much is too much?
It seems the scientists are on board with the "train less, go faster" mantra of CFE

HAPPY (BELATED) BIRTHDAY, CHRISTINE!

"Raise your hand if you ate too much yesterday!"

THANKSGIVING WEEKEND SCHEDULING!

• Today, Thanksgiving Day, Hari will open the Box from 11am until 1:30 or 2pm. Because GHDs are at a premium for this WOD, Hari will run things "first come, first served" (of course anyone who is willing to sub regular sit-ups & barbell goodmornings would be able to proceed straight to the WOD after a warm-up).


• Friday we'll have WOD classes at 11am, noon, and 1pm. As per any other Rest Day, there will be the opportunity to make up WODs from this most recent cycle. (Details posted Thursday night as to any scheduling issues for which make-ups when.)


• Saturday and Sunday are regular schedule (10am beginners; 11am, noon, and 1pm WOD classes).

FOOD DRIVE at CFNYC: We're asking all of our members to bring in at least one non-perishable food item. 1 out of 6 families in the U.S. cannot afford a Thanksgiving dinner, and we at the Black Box would like to do our part to help. Thanks, everyone!

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#16 Mon/Wed @ 8pm, starts December 7
In Manhattan
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (4 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (3 slots left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22

Thursday 091126

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Post rounds completed to comments.

The urban deerslayer
The pull-up and I have a history
"If we love this stuff (strength, fitness, and general badassedness) then we should be invested in a lifestyle of sustainable strength and fitness."
Mushrooms on my mind
Learning his body, learning to dance
If you're having a Thanksgiving emergency, click here

The Black Box gives thanks to all of our members for making this gym what it is--an amazing community of athletes who happen to be awesome people as well.

THANKSGIVING WEEKEND SCHEDULING!

• Tonight there will be no 8:30pm class.


• Thursday, Thanksgiving Day, we will consider opening if there's enough interest. If you want to work out on Turkey Day, please post to comments when you'd want to come in and monitor the blog to stay apprised of the situation.


• Friday we'll have WOD classes at 11am, noon, and 1pm.


• Saturday and Sunday are regular schedule (10am beginners; 11am, noon, and 1pm WOD classes).

FOOD DRIVE at CFNYC: We're asking all of our members to bring in at least one non-perishable food item. 1 out of 6 families in the U.S. cannot afford a Thanksgiving dinner, and we at the Black Box would like to do our part to help. Thanks, everyone!

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#16 Mon/Wed @ 8pm, starts December 7
In Manhattan
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (4 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (3 slots left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22

Wednesday 091125

400 meter Walking lunge

Post time and number of steps to comments.

Compare to 071216.

Diet as dogma
For 'mega marathoners,' race is on--to run more races
Runner's World covers our very own Keith Z.!
Women's ski jumpers grounded
Heart disease found in ancient mummies
Fittest man in the world is pro-crossfit.com's programming
What does it mean to love?
Video coverage of this past weekend's Black Box Summit
Moobs gone wild!

Court has everyone practicing their relevés. (Kidding.)

The CrossFit Movement and Mobility Certification with Kelly Starrett is SOLD OUT!

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#16 Mon/Wed @ 8pm, starts December 7
In Manhattan
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (4 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (3 slots left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22

Tuesday 091124

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 090921.

Become a fan of CrossFit NYC on Facebook
Meditation "cuts risk of heart attack by half" / Meditation gear
The Tiger Woods effect
Tips for KB pressing power / Using your neural reflexes to help your weightlifting
29 things to do with a barbell in a corner
Splenda reduces gut bacteria in rats
They grow no food, raise no livestock, and live without rules or calendars. They are living a hunter-gatherer existence that is little changed from 10,000 years ago. What do they know that we've forgotten?

Annie deadlifts 200 pounds!

Today is a Rest Day for mainsite programming but we're always open for business at the Black Box. See below for today's options.

We're proud to be hosting Kelly Starrett for the CrossFit Movement and Mobility Certification on February 27, 2010 . Click here to register!

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#16 Mon/Wed @ 8pm, starts December 7
In Manhattan
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (4 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (3 slots left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22

FOOD DRIVE at CFNYC: We're asking all of our members to bring in at least one non-perishable food item between now and this coming Wednesday. 1 out of 6 families in the U.S. cannot afford a Thanksgiving dinner, and we at the Black Box would like to do our part to help. Thanks, everyone!

Monday 091123

BLACK BOX WOD:

In 20 minutes, complete as many rounds as possible of the following:
wallball, 25 reps (20#/men, 14#/women)
back extensions, 15 reps
double-unders, 25 reps

Post rounds to comments.

TODAY'S SCHEDULE:
7, 8am; 12:30pm: Instructor's Choice
5:30pm: No WOD (Rest Day)
6pm: 7x1 deadlifts
6:30pm: Black Box WOD
7pm: HSPUs, runs, weighted pull-ups
7:30pm: burpees & back squats
8:30pm: Black Box WOD (skillwork: handstands)

Dan John on the history of dieting, and some take-home lessons
Acid reflux might be immune condition, rat study finds
Going overhead
No such thing as "cardio"
The physics of o-lifting
How food preferences vary by ideology
DChap on the rewards of being consistent
How to clarify butter (and why you should)
The athleticism inherent in explosive movement

HAPPY BIRTHDAY, CARLOS!

Dan B. prays to the duct tape gods:

We're proud to be hosting Kelly Starrett for the CrossFit Movement and Mobility Certification on February 27, 2010 . Click here to register!

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#16 Mon/Wed @ 8pm, starts December 7
In Manhattan
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (4 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (3 slots left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22

Sunday 091122

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Post rounds completed to comments.

FOOD DRIVE at CFNYC: We're asking all of our members to bring in at least one non-perishable food item between now and this coming Wednesday. 1 out of 6 families in the U.S. cannot afford a Thanksgiving dinner, and we at the Black Box would like to do our part to help. Thanks, everyone!

Mother Earth and polyphenols
Community and camaraderie as the foundations of 21st-century business (and of CrossFit)
Turkey and...anchovies?!
Given up bread? Think again (recipe)
Chips are back on the menu! (and paleo) -- recipes
The science of success
The problem with dieting

Everybody's swinging:

We're proud to be hosting Kelly Starrett for the CrossFit Movement and Mobility Certification on February 27, 2010 . Click here to register!

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#16 Mon/Wed @ 8pm, starts December 7
In Manhattan
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (4 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (3 slots left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22

Saturday 091121

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Post time and weight used for pull-ups to comments.

Barring your nervousness about "Fran," why exercise makes you less anxious
101 head starts on cooking for Thanksgiving
The turkey that went to India (a.k.a.: what to do with the leftovers)
After the bird, everything else is secondary
Sugar addiction

The sub-14-minute-"Angie" club the other night. From left to right: Lenny, Ari, Justin K.:

The numbers:

We're proud to be hosting Kelly Starrett for the CrossFit Movement and Mobility Certification on February 27, 2010 . Click here to register!

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#16 Mon/Wed @ 8pm, starts December 7
In Manhattan
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (4 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (3 slots left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22

Friday 091120

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 091024.

Jon Gilson: "Evolution"
Avoiding factory farm foods: An eater's guide
On not making progress (and what to do about it)
Don't be another stat!
Home-cured olives, Moroccan-style
Robb Wolf Podcast, Episode 2 (and follow along with the show notes)
Agriculture as the "worst mistake in the history of the human race"?
What's the recipe? Our hunger for cookbooks
"Where should I eat?" flowchart--fast food edition

Graham (front) and Dan B. work their pull-ups:

Rest Day at CFNYC is always a chance to make up one of the last three days' worth of WODs (in this case, "Angie," "Fran," and "Elizabeth") or do the Black Box WOD. See below for details.

Sorry for the delay in announcing, but we're proud to be hosting Kelly Starrett for the CrossFit Movement and Mobility Certification on February 27, 2010 . Click here to register!

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#16 Mon/Wed @ 8pm, starts December 7
In Manhattan
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (4 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (3 slots left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22

Thursday 091119

BLACK BOX WOD:

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

TODAY'S SCHEDULE:
7, 8am; 12:30pm: Instructor's Choice
5:30pm: No WOD class (Rest Day)
6pm: "Angie"
6:30pm: Black Box WOD
7pm: "Fran"
7:30pm: "Elizabeth"
8:30pm: Black Box WOD

You're an athlete
The sleep of the righteous, part 1; part 2
Steroids and muscle growth
E. coli outbreak traced to company that halted testing of ground beef
The secret garden
CrossFit: The new truth serum
4 new (paleo-friendly) sides for Thanksgiving

Jai and Christine hit the assistance-band pull-ups:

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#16 Mon/Wed @ 8pm, starts December 7
In Manhattan
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (4 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (3 slots left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22

Wednesday 091118

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 091012.

Pears: Fall's other fruit
Change your posture, change your mindset
Is this too hard?
Physical culture from around the world (includes video clips)
He's silently judging your squat
Finding balance--or not!
So...you think you want a muscle-up?

HAPPY BIRTHDAY, MICHAEL E.!

Kirk takes the CFE-NYC message of "train less, go faster" into the mountains of the Himalayas:

Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#16 Mon/Wed @ 8pm, starts December 7
In Manhattan
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (4 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (3 slots left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22

Tuesday 091117

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 091011.

Train the mind to run right through winter
5 most insane examples of soccer hooliganism (via)
Your trunk is your internet connection
Useful advice for military folks on how to eat right
Commitment follows competence
Omega-3 eggs

FREE BEGINNERS' CLASSES every week at the following times: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#15 Mon/Wed @ 8pm, starts November 16 (5 slots left)
NEW! #16 Mon/Wed @ 8pm, starts December 7
In Manhattan
#89 & #90 are SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (4 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (5 slots left 3 slots left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22

Monday 091116

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 090926.

Butter vs. margarine showdown
Gluten lurks
Orange juice useless against common cold
Domino's scientists tests limits of what humans will consume
Astounding push-up feat (video)
Cortisol management for crossfitters
VampireFit?

HAPPY BIRTHDAY, PAUL B.!

Courtesy of CFE-NYC on Flickr, here's Black Box member Adam L. (far right) running during the NYC Marathon back on November 1st:

FREE BEGINNERS' CLASSES every week at the following times: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#15 Mon/Wed @ 8pm, starts November 16 (5 slots left)
NEW! #16 Mon/Wed @ 8pm, starts December 7
In Manhattan
#89 & #90 are SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (4 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (5 slots left)
#93 Tue/Thur @ 9pm, starts December 8
NEW! #94 Tue/Thur @ 6am, starts December 22

Sunday 091115

TODAY'S SCHEDULE:
10am: free beginners' class!
11am: "Eva" or 7 x 1 Clean & Jerks
noon: Push Jerks and L-Pull-ups or 7 x 1 Clean and Jerks
1pm: Push Jerks and L-Pull-ups or "Eva"

How to focus on what truly matters
How to clean up your kid's diet in 3 easy steps
One Arm Strength
Throw out the damn scale!
Lazy Sunday cooking for you, since it's Sunday

Recent visitor Christian from CrossFit Copenhagen had the best CrossFit t-shirt slogan I've seen in a good long time:

FREE BEGINNERS' CLASSES every week at the following times: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#15 Mon/Wed @ 8pm, starts November 16 (5 slots left)
In Manhattan
#89 & #90 are SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (5 slots left)
#92 Mon/Wed @ 8pm, starts December 7
#93 to be posted ASAP--stay tuned (details: Tue/Thur @ 9pm, starts December 8)

Saturday 091114

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

Post time to comments.

Compare to 060328.

Medicines to deter some cancers are not taken
The best exercises for healthy bones
Okra? Okra! OK? OK!
Cauliflower fouscous pilaf

FREE BEGINNERS' CLASSES every week at the following times: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#15 Mon/Wed @ 8pm, starts November 16 (5 slots left)
In Manhattan
#89 & #90 are SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (5 slots left)
#92 Mon/Wed @ 8pm, starts December 7
#93 to be posted ASAP--stay tuned (details: Tue/Thur @ 9pm, starts December 8)

Friday 091113

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

Compare to 090630.

The bar tells the truth
Watch Food, Inc. for free online (via)
Hips don't lie: fixing your force couples
Do you have to be fat to be strong?
"Why I don't do kipping pull-ups"
It seems the Beast has escaped Manhattan...and is now terrorizing Queens!
Food: Lardo; the real thing

Pumpkins love CrossFit:

FREE BEGINNERS' CLASSES every week at the following times: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#15 Mon/Wed @ 8pm, starts November 16 (5 slots left)
In Manhattan
#88 Tue/Thur @ 9pm, starts TONIGHT, November 12 (just 2 slots left)
#89 is SOLD OUT!
#90 Tue/Thur @ 6am, starts December 1 (just 2 slots left)
#91 Tue/Thur @ 8pm, starts December 1 (5 slots left)
NEW! #92 Mon/Wed @ 8pm, starts December 7

Thursday 091112

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090905.

This sounds like fun
Video of interesting muscle-up variant (via)
Finding your balance (or why your running sneakers aren't helping your weightlifting)
Modern fitness standards: how do you measure up?
Why eggs could be getting harder to peel
Introducing hip mobility and lumbar stability
Vegetarians who eat meat

HAPPY BIRTHDAY, BRAD H.!

CFNYC represent!

FREE BEGINNERS' CLASSES every week at the following times: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#15 Mon/Wed @ 8pm, starts November 16
In Manhattan
#88 Tue/Thur @ 9pm, starts this Thursday, November 12 (just 2 slots left)
#89 is SOLD OUT!
#90 Tue/Thur @ 6am, starts December 1 (just 2 slots left)
#91 Tue/Thur @ 8pm, starts December 1 (5 slots left)
NEW! #92 Mon/Wed @ 8pm, starts December 7

Thank you to all our active-duty military members and veterans. And to all of our readers, how are you celebrating Veterans Day today?

Wednesday 091110

BLACK BOX WOD:

FBI SPECIAL AGENT PHYSICAL FITNESS TEST
1. Maximum number of sit-ups in one minute
2. Timed 300-meter sprint
3. Maximum number of push-ups (untimed)
4. Timed one and one half mile (1.5 mile) run

Click here for scoring scale. Post score to comments.

TODAY'S SCHEDULE:
(Note: On Wednesdays there are three classes frunning from 6:30 to 7:30pm. Pick Black Box WOD accordingly.)

7, 8am; 12:30pm: Instructor's Choice
5:30pm: No WOD (Rest Day)
6pm: Black Box WOD
6:30pm: "Cindy"
7pm: Black Box WOD
7:30pm: "Filthy Fifty"
8:30pm: Black Box WOD (Skill work: POSE drills)

Robb Wolf nutrition collection & Robb Wolf inaugural podcast
10 minutes
Treasure-trove of weightlifting videos courtesy of friend of CFNYC, Yoon
How to politely decline dessert
Debating Tabata
How much protein per day do you really need to build muscle?

Today's mainsite video features a number of Black Boxers alongside Gillian Mounsey who is training for her Pull For Hope charity event this Saturday. Clockwise, from top left: Ari, Sara, Torch, Mike K., and Gillian. Best of luck on Saturday, Gillian! (If you're planning on heading out to show support, post in comments.)

FREE BEGINNERS' CLASSES every week at the following times: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#15 Mon/Wed @ 8pm, starts November 16
In Manhattan
#88 Tue/Thur @ 9pm, starts this Thursday, November 12 (just 2 slots left)
#89 is SOLD OUT!
#90 Tue/Thur @ 6am, starts December 1 (just 2 slots left)
#91 Tue/Thur @ 8pm, starts December 1 (5 slots left)
#92 coming soon! (stay tuned)

Tuesday 091010

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 090824.

The value of trainers (via)
The only time it's ok to post pictures of your girlfriend on the internets (via)
Why excess bodyfat angers the immune system (via)
The benefits of personal coaching for a CrossFit veteran
Paprika: Spain's secret ingredient
Not your mama's pot roast: why grass-fed matters

HAPPY 234th BIRTHDAY, MARINE CORPS!

2 weekends ago Torch led a group of Marine Officer candidate recruits through "Fight Gone Bad" with assistance from Sara and Gillian:

A friendly reminder: be sure to put your name and score up on the whiteboard every day. Knowing you're going to have to post your results for all to see will motivate you to work harder, and other people's scores will help you know what to expect:

FREE BEGINNERS' CLASSES every week at the following times: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#15 Mon/Wed @ 8pm, starts November 16
In Manhattan
#88 Tue/Thur @ 9pm, starts this Thursday, November 12 (just 2 slots left)
#89 Mon/Wed @ 8pm, starts November 16 (just 1 slot left) SOLD OUT!
#90 Tue/Thur @ 6am, starts December 1 (4 slots left 3 slots left)
#91 Tue/Thur @ 8pm, starts December 1

As is always the case when CFHQ calls for a 5K run, we encourage you to run it outdoors on your own (or with fellow crossfitters--use the comments to organize a group run) OR come down to the Box and see what your coach has cooked up for you. The choice is yours.

Monday 091109

Run 5 K

Post time to comments.

Compare to 091009.

FRIENDLY REMINDER THAT TONIGHT THERE IS NO 5:30pm CLASS!

(For those who don't already know, whenever it's an all-running workout day, we cancel the 5:30pm class.)

So WOD classes today are as follows: 7am, 8am, 12:30pm, 6pm, 7pm, 7:30pm and 8:30pm.

The case in favor of running today's 5K, even if you'd rather not
Listen up, ladies
Stop obsessing over your training
A treasure-trove of articles on gluten issues
Bagna cauda (recipe)
The wolves within
Stop your search engines

Happy birthday, Jeanine!

If Josh R. and Ashleigh can do costumed handstands, what's your excuse?

FREE BEGINNERS' CLASSES: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here to sign up!

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#15 Mon/Wed @ 8pm, starts November 16
In Manhattan
#88 Tue/Thur @ 9pm, starts November 12 (3 slots left)
#89 Mon/Wed @ 8pm, starts November 16 (just 2 slots left)
#90 Tue/Thur @ 6am, starts December 1 (4 slots left)
#91 Tue/Thur @ 8pm, starts December 1

Happy birthday to Justin, who is your regularly scheduled coach today and every Sunday!

Justin lifts back at our original location:

Sunday 091108

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Compare to 090719.

NOTE: The gym was closed on 090719 but offered this WOD as a make-up on the Rest Day that fell on 090722.

Frantic energy vs. calm energy
Coconut fauxtatoes
The cardio myth
From the mouths of babes
She ran to gunfire, and ended it